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Watch for Hidden Carbs on Your Keto Diet

Watch for Hidden Carbs on Your Keto Diet

The carbs that you don’t know about can kick you right out of ketosis. These hidden carbs in foods can be high enough to make you hit your maximum carb limit (or even exceed it) and you won’t even know it.

Too many hidden carbs can thwart your diet and cause your weight loss to stop completely. To master the keto diet, you have to know what’s really in the foods you’re eating.

If you want to stay under 20 carbs with your keto diet, you have to learn to count all the carbs, and that means understanding the nutritional information on the packages. Some people on the diet believe that if they simply forego packaged or processed food and make everything at home, they’ll avoid consuming too many carbs.

But this isn’t true. Even if you make everything you eat yourself, you can still consume more carbs than you thought you were. Food items you wouldn’t think contain a lot of carbs can actually have a high amount.

Garlic powder, for example, has six grams per tablespoon. Many people think spices have no carbs, but you have to be extra vigilant when you’re trying to stay in a state of ketosis.

Whole dairy products are better on the keto diet than low fat ones are because low fat means higher carbs. If you haven’t been counting your vegetable carbs, you should. Lettuce contains just 3 grams of carbs, while kale can contain 9 grams.

Remember that the more ingredients contained in your food or meals, the greater the chance of hidden carbs. Have a policy that no ingredient is eaten unless you know the exact carb count.

Learn to investigate foods and food labels to catch those hidden carbs before they catch you. You can make small changes to lessen the amount of carbs you consume. Take condiments, for example.

Instead of using regular ketchup or bar-b-que sauce, switch to the versions that are either lower sugar or sugar-free. You won’t be able to tell a difference in taste, but the effect it has on your body will be better for you because you’ll be able to avoid all of the hidden carbs.

Even when ordering plain items, such as Dominos naked wings, you can encounter hidden carbs. While it looks plain and says plain, the truth is, all of the seasonings mixed in to make it taste good add up to a lot of carbs, so you have to look everything up on the company websites to keep yourself safe from hidden carbs.

What Is Bulletproof Coffee for Keto Dieters?

What Is Bulletproof Coffee for Keto Dieters?

If you’re on the keto diet, you may have heard of bulletproof coffee. It’s known as the wonder beverage of keto dieters. Those who consume this drink use it as a way to stimulate fat loss and give them a burst of energy.

It’s not like any regular coffee that you may have ever had. That’s because it packs a much higher nutritional and beneficial punch than regular coffee does. Bulletproof coffee uses a mixture of ingredients.

These ingredients consist of the coffee, a specific coconut oil and unsalted butter. To be correctly labeled as bulletproof that’s approved for the keto diet, the butter would have to be both unsalted and made from cows with a grass diet.

The coconut oil used in the coffee would have to be MCT. This stands for medium chain triglyceride and is used to lower cholesterol levels. Bulletproof coffee is often used because of the benefits it gives to those who are following the keto diet.

To properly use it and get the most benefits, you would have to drink it as your first meal of the day and not have any food along with it. Right after consuming the coffee drink, you would then follow your regular exercise routine.

Doing this is said to give you a boost of energy and the ingredients keep hunger at bay. The coffee does this because of the specific mixture of the ingredients which is namely the caffeine surge you get from the coffee grounds and the high fat that’s found in butter.

It contains fatty acids, which are known to promote fat loss. One of these acids is conjugated linoleic acid. You won’t end up with an energy crash after working out because, thanks to the butter and coconut oil, the coffee has plenty of calories.

If you wonder whether or not bulletproof coffee could help you on the keto diet, the answer is yes. Coffee helps you lose weight. It also keeps your energy up while you’re losing weight.

This is especially helpful to people who aren’t used to eating low carb. Not only does the coffee help you lose weight and maintain energy, it can also keep your hunger level lower, and raise your metabolism.

Plus, the butter contains Omega 3 fatty acids, which fight inflammation and can help build muscle. You can use it for fuel rather than eating a higher carb breakfast meal. It can be used when you want to boost ketones and get more from your keto diet.

What Is the Keto Flu and How Do You Avoid It?

What Is the Keto Flu and How Do You Avoid It?

The keto diet is an amazing diet that can help you lose weight fast and keep it off for the long-term. However, there is something associated with the initial phase of this diet that strikes some users.

It’s called the keto flu. This side effect can make you feel like you have the flu. It’s brought on by your body’s adjustment period when you switch from eating a lot of carbs to not consuming as many.

As your body begins to burn fat, it’s a big change from getting the majority of energy from carbs. The symptoms of the keto flu can vary, but there are several common ones. You might experience nausea or upset stomach.

Some people go through brain fog and feel like they have trouble making sense of things or can’t focus. You may go through bouts of diarrhea or have constipation. This flu can cause muscle pain as well as mood changes such as anger or irritability.

While it can feel like the symptoms will never end, they will, once your body has had time to adjust in a couple of days. Even knowing that eating healthy is better for your body and how much the keto diet can help you, no one wants to go through the keto flu.

It’s best to avoid this side effect and you can, if you practice a few precautions. The withdrawal of your regular eating habits suddenly switched to eating keto is the cause of the keto flu.

Some people develop keto flu because they’re not drinking enough fluids and it throws off their electrolytes. You have to be sure that you’re drinking enough water. If you get dehydrated, it can cause the keto flu.

You have to make sure that you have the right minerals in your diet to ward off the side effects of the flu. One of the reasons that some people get dehydrated and end up with the keto flu is because the lower carb amount cuts out too much of their salt intake.

To remedy this, make sure you’re sipping on a nice bone broth such as chicken broth. This will make you feel much better, and the broth is soothing if you begin suffering from any physical ailments.

Also, check your calories to make sure that you haven’t accidentally dropped the amount you’re eating too low. If you have, increasing the calorie count a bit will help treat the symptoms of the keto flu.

What Should Your Macros Be on a Keto Diet?

What Should Your Macros Be on a Keto Diet?

Macros are the nutrient ratios that you adhere to whenever you get on a low carb or keto diet. Typically, most keto dieters follow a plan that allows between 60-75% fat grams, between 15-30% protein grams and between 5-10% grams of carbs according to the total number of calories consumed.

One thing you need to know is that most people track their net carbs, not their total carbs. Tools like MyFitnessPal will automatically track your total carbs, but you can use Chrome Extensions like Tamper Monkey to get the net carbs calculated within MyFitnessPal.

Net carbs are when you take the total carbs and subtract the dietary fiber from it. The fiber won’t negatively affect you, so it’s a non issue when calculating your macros to track.

If you buy low carb packaged foods, they’ll often have the net carbs listed on the front of the package. Slim Fast High Protein shakes, for example, have 6 total carbs. But when you subtract the 5 grams of dietary fiber, it means the drink has a total of 1 net carb.

If you’re extremely athletic, then you might want to go on the higher end of the carb intake – the 30 grams, as opposed to 20. But that’s only because your body needs more fuel, so if you’re sedentary, stick to the 20 grams instead.

When you calculate the macro nutrients, you’ll want to think of the micronutrients that could impact your health, too. These are the vitamins and minerals you need to ensure you get plenty of for your meals.

You can ensure this by choosing the right carbohydrates for your diet. Carbs are what your body uses for fuel, until you go into a state of ketosis and it begins burning fat instead.

You’d probably be shocked if you tallied up how many carbs you normally consume on a regular basis. It’s not just sitting down with a bag of potato chips – it’s the hidden carbs found in ketchup, for example, that send your numbers soaring. Choose leafy greens as your carbs so that you enjoy plenty of vitamins and minerals with your keto diet.

Don’t overload on the protein, because it can negatively impact your kidneys. Stay at the right macro levels that allow your body the necessary protein to grow and heal tissue in the body.

The fats you choose will help energize your body and use the vitamins you take in. It will keep your hair and skin balanced and contribute to healthy cells. Avoid trans fats and focus on healthy ones, like those found in avocados and salmon.

What’s the Difference Between Keto and Low Carb?

What’s the Difference Between Keto and Low Carb?

Within every weight loss plan, there are often little variations that can turn the plan into a whole new type of diet. That’s the way it is with low carb and ketogenics. Whenever you begin cutting carbs, your body doesn’t store them as fat and uses body fat instead as your fuel!

The more you cut down, the faster the weight melts off. There comes a point when you get to the ketogenic phase – which, for some people means 30 carbs or less, and for others, means 20 carbs or less.

During the ketogenic phase, your body is burning lots of fat as fuel. Every time you add more carbs, it gives the body carbs to burn instead of fat. So you’ll want to manage your carb intake according to however much weight you have to lose, and how fast you want to lose it.

With low carb, you have more freedom and flexibility to have some of the foods you want – such as fruit or starchy carbs like potatoes. But you’ll still want to be vigilant about the maximum number of carbs you allow into your diet.

With keto dieting, the number gets slashed, so you’ll have to be pickier about where your carbs come from. For example, you might really want bar-b-que chicken, but you’ll get sugar free sauce to coat it with so that you don’t blow all your carbs on a few chicken tenderloins.

If you know you want to enjoy tacos, you can shop for things that allow you to cut down on carbs and stay within a low carb or keto diet plan. Instead of taco shells made from corn, you could choose a Carb Balance tortilla with just 4 net carbs.

Low carb is a bit easier for most people to pursue, but it doesn’t help you shed the weight as fast. You also might experience more cravings for things like sugar, because a keto diet tends to eliminate them due to the satiety of the full fat you enjoy.

Because every person is different when it comes to what puts their body into ketosis, you’ll need to track your body to see if you get into ketosis at different levels of carb intake. That way, you’ll know what amount of carbs would kick you out of ketosis, too.

You can measure using keto trackers that use your urine sample, blood or even your breath. You’ll have to get into ketosis little by little to see what level it takes to get you there and then add a bit here and there to see how many carbs your body will allow and still have you in ketosis.

Why Tracking Is So Important on a Keto Diet

Why Tracking Is So Important on a Keto Diet

When you begin the keto diet, you’ll shed some of the pounds fast. Usually within 5 to 14 days, you’ll notice a huge change in your weight when you step on the scale. This fast weight loss helps inspire participants to want to continue the diet.

But then all of a sudden, the weight loss just stops and it baffles dieters since they’re still doing what they think they’re supposed to be doing. The problem is that if you don’t carefully track what you’re eating on a keto diet, you can end up with more calories and more carbs than what you should consume and you boot yourself out of ketosis.

So that leads to weight loss either getting off track or lost pounds showing back up.

When you don’t track what you’re eating, even though a keto diet is good for both weight and fat loss, you’ll experience trouble losing momentum and staying motivated.

It’s just like any other diet. If you’re not following what you should do and you’re eating more than you should, you don’t get the results that you want. Tracking isn’t hard. It just requires a little effort so you can know the truth about what you’re actually consuming.

You have to know what your food consumption is. That means you have to be aware of the portion sizes. Those should be written down along with weighing out the foods that should be weighed on a kitchen scale.

Simply “eyeballing” the amount of any food isn’t accurate enough. You’ll always end up underestimating what you’re eating and you’re more than likely getting a lot more calories or carbs than you think you are.

Tracking your food helps you make sure that your portion sizes are correct. When you study the labels on foods, you’ll often see a total calorie and carb count. But then when you check serving sizes, you’ll see that the item contains two or more servings.

You have to track your carbs using the right method. When something calls for a cup and gives the carb amount based on that, you need to use a cup that’s either a dry or liquid measure, whatever the food type is, to get the most accurate measurement. Otherwise, you can end up with more.

Use a keto or general diet tracking app that you can add to your mobile phone. These apps let you find foods, count your net carbs and more so that you stay on track with your keto diet.